Nutrition

PDFNutrition GuideThe essential three, ten basic habits, how to build a plate, and what to try next once the basics are easy.From World Athletics CenterOpenPDFGrocery StaplesWhat to keep in the pantry, the fridge, and the spice rack so the right meal is always the easy one.From Run Fast. Eat Slow.OpenPDFSupershakesSeven steps to a shake that beats anything store-bought, plus a superfoods list.From Stu McMillanOpen

Supplements

PDFSupplement BasicsFood first. The few supplements that fill real gaps, primary and secondary, with favorite brands.OpenPDFNSF CertifiedThorne products with the NSF Certified for Sport mark. Tested, safe for competing athletes.Open

Mindset

PDFMental ResilienceThinking traps, the ABC model, self-talk, and the habits that hold up under pressure.From Coach Dan Pfaff's notes based on US Army researchOpen

Recovery

PDFSleep & SkillWhy technique gets locked in overnight, what the research shows, and how we schedule around it.Open